Your workout.
Your meal plan.
Custom-made in 2 minutes.
Answer a few questions and get a 4-week workout plan and a meal plan calculated exactly for your body, goal and equipment. At the gym or at home.
A complete plan. No template from the internet.
Split by training days, sets, reps, rest periods and reps in reserve. Progression every week, deload in week 4.
Specific meals in grams, recipes and a shopping list for the whole week.
Basal metabolic rate by Mifflin and St Jeor, expenditure based on activity, protein 1.6 to 2.2 g per kg.
Sore back, knees or shoulders? We leave risky exercises out of your plan completely.
For every body part we explain how the muscle works and why you train it this way.
Your plan lives on a private link on your phone and as a printable PDF. No app, no login.
Choose your goal. At the gym or at home.
Pick the areas you want to focus on and leave the rest to us. Your plan is ready in 2 minutes.
Your plan, built step by step
Goal, body, experience, days, equipment, limitations and diet.
Metabolism, calories and macros are calculated by code, not guessed.
Split, volume, progression and exercise selection from a verified database.
In 2 minutes online, by email and as a PDF.
Every week you add load and reduce your reps in reserve. Week 3 is the peak, week 4 is a deload so your body can catch up on recovery and strength keeps growing.
This is what one day looks like
Male, 32, 82 kg, building muscle, 4 gym workouts a week.
- ✓4-week training with progression
- ✓7-day meal plan
- ✓Recipes and shopping list
- ✓Calories and macronutrients
- ✓Anatomy explained
- ✓Online link and PDF
Is it really personalised?+
Yes. We calculate calories and macros from your height, weight, age and activity. Exercises are chosen based on your goal, experience, equipment and limitations. No two people ever get the same plan.
Who builds the plan?+
An engine built on a coach's rules: training split, volume, progressive overload and recovery. Artificial intelligence adds personal explanations. Exercises come only from a verified database, nothing is made up.
Is it a subscription?+
No. You pay €9.99 once and the plan is yours. No automatic charges.
Can I train at home?+
Yes. In the questionnaire you choose whether you go to the gym, have dumbbells at home or train with bodyweight only, and the plan adapts.
I'm vegan or have an allergy.+
The meal plan handles everything: omnivore, vegetarian and vegan, and leaves out gluten, lactose, nuts, eggs or fish. You can also list foods you don't eat.
How soon will I get my plan?+
Usually within two minutes of payment. It opens right away and also arrives by email.
Is this medical advice?+
No. If you have a serious illness, are pregnant or have an eating disorder, we won't issue a plan and will recommend a professional.